Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts

Thursday, September 27, 2018

Fighting Ageism on a Hiking Trail

At Great Basin National Park, a couple discovers possibilities are as important as goals

Credit: Compliments of Donna Trump
By Donna Trump for Next Avenue

This is a story about me, a woman of a certain age, gray-haired and a little thick through the middle who, a few summers ago, asked a much younger, positively lithe national park guide …well, I asked her a question I didn’t really want answered. At least not the way the guide answered it.

The park was Great Basin National Park in far eastern Nevada, just over the Utah line. I was nearly overwhelmed with the remarkably remote beauty of the region. It is located in a huge geographic basin — spanning from the Wasatch Mountains in Utah to the Sierra Nevada in California, which, according to the National Park Service, is a “200,000 square mile area that drains internally. All precipitation in the region evaporates, sinks underground or flows into lakes (mostly saline). Creeks, streams, or rivers find no outlet to either the Gulf of Mexico or the Pacific Ocean.”

Anyway, the question I asked was this: “Do you think I can do the Wheeler Peak hike?” And the answer I got was, without hesitation, “No.”

“Is it technical? Is that why? Is it very long?” I asked.

“No, it’s not technical or very long, but there’s the altitude. It’s 3,000 feet of elevation gained in four miles — most of the gain at the end,” she said. “No, I just don’t think you could.”

Wheeler Peak summits at something over 13,000 feet. The only reason I even considered it possible ws that my husband and I would drive up to the trailhead at 10,000 feet.

“Did you tell her you bike 50 to 60 miles a week?” my husband asked, firmly in my camp. But by now I was miffed, feeling subject to ageism and determined to prove the guide wrong.


A Scheme for Summiting Success

The next morning, after picking up lunch and driving up to the start of the hike, my husband and I imagined coming back to the ranger station later in the day with tales of summiting the great Wheeler Peak.

The trail started out in a slight descent, which when you think of it is not a good thing: a “minus” in the “elevation gained” column. Then for two miles, it climbed pretty gradually, through alpine meadows and past pristine lakes.

Because my husband is a wonderful man, we followed a scheme for summiting success: 10 minutes hike, five minutes rest, even when the hiking was easy. What couldn’t be accomplished with 10 minutes of walking and five minutes of resting? Although when we rested, flies buzzed about and their drone reminded me we forgot the EpiPen my husband uses for bee stings.

We also forgot the map.


Negotiating a Rocky Trail

As we approached the tree line, we encountered our first patch of rock trail — pretty big stones making up the whole pathway.

“Scree!” I shouted with glee. (I have a thing for certain words, and this one means loose rocks covering a trail.) By contrast, on the way down, when it seemed we’d never return to a trail that was not pure, continuous rock underfoot, we’d navigated yet another switchback corner when my husband, somewhat uncharacteristically, muttered, “More damn rocks.”

In fact, on several occasions on the way up, I considered how this was all going to go coming down. The last time I descended such a steep, rocky trail I’d made good use of some hiking sticks. Which I hadn’t brought along. But we were still going up, right?

At one point, I swore I heard a rattlesnake.

A few hikers passed us, coming down as we ascended — one before the trees disappeared, telling us we had completed just short of half of the hike, and another when the trail had turned entirely to rock and the summit was intermittently visible.

“All you’ve got left is this bunch of rocks here — oh, and the next one too, but then there’s only one more hump to the top,” said the last hiker.


A Kind of Epiphany

We went a couple more feet — in my case, literally on hands and knees, and now resting every five minutes because, good Lord, it was hard to breathe — before I came to a kind of epiphany.

“I don’t think I can do it,” I said.

It absolutely surprised me: at a certain point in time that day, I really thought I could.

“Last 15 minutes kind of rough?” my husband asked, more than kindly. In truth, he was breathing hard, too.

“Try hour,” I said. An hour in which I more or less constantly imagined precipitous falls, sprained ankles and heart attacks. Emergency rescues. Pain. It was actually a variety of pure terror, overall.

“How about lunch?” said the fine man who is my husband. “Good idea,” I said. So we sat, and stared up for a while. But then, eating peanut butter and jelly sandwiches, we looked down, and around.


Imagining the Possibilities

It’s not always necessary, is it, to reach the imagined goal? Doesn’t failure, in some respects, increase possibility?

After lunch, I patted the rocks in acquiescent defeat and my husband and I started down. It took nearly as long to descend as ascend. When we got back to the ranch and looked over the map, my husband proclaimed we’d made it to within about a half-mile of the summit — only an eighth of the distance of the whole hike — but a distance in which we’d have to have ascended perhaps a quarter of the mountain’s elevation gain.

And, no, we didn’t go back and tell the park guide she’d been correct. Instead, we had dinner and sat in the hot tub, imagining a next time. A next time we were quite certain would never happen. A next time that, even so, was forever and irrefutably possible.



Donna Trump’s work has been published in december magazine (forthcoming in November 2018), Ploughshares and Mid-American Review, among others. She has received several Pushcart Prize nominations. Honors include a Loft Mentorship, mentorship with Benjamin Percy, a MN Emerging Writer grant and the selection of her story “Portage” by judge Anne Tyler for first prize in a 2018 contest sponsored by December.

Wednesday, January 10, 2018

Wesley Wheelers’ First CyberCycle Competition


By Dan Chang, resident at Wesley Palms Retirement Community

A few weeks before a national CyberCycle competition took place among senior communities, Wesley Palms Retirement Community had a chance to get acquainted with this stationary smart bike. Equipped with virtual reality screens, CyberCycle connects riders from all over the world and allows them to compete with each other.

The goal of the national competition was for a team to ride as many miles as possible during a week. Since many of our team members had only ridden the bike a couple of times before the competition began our goal was simple: the Wesley Wheelers were determined to stay out of last place! However, by the third day of the competition, we learned that we were in sixth place nationwide, out of a total of 85 teams. This generated a wave of enthusiasm and a desire to hang on to that position! By the fifth day of the competition we learned that we were only about 10 miles behind a team from Alaska that was in fifth place. That night we managed to pass the Alaskans to take over fifth place and were determined not to let them recapture the lead.

We needed to build up an insurmountable lead, about 20 miles, by midnight during the last
day of the competition. However, at dinner hour the day before, we learned that we were only a few miles behind the fourth place team in New Jersey. This ignited another wave of enthusiasm and adrenaline. That night and the next morning we rode a few extra miles allowing us to pass the New Jersey team by breakfast on Saturday morning. Knowing that the race would end for us that night, the team decided to keep the bike as “busy” as possible all day Saturday to try to stay in fourth place. The lead for fourth place changed during the day and we were passed by New Jersey during the lunch hour. Two of our grittier teammates, Barbara and Phyllis, determined that they were not going to let that happen again during our dinner hour. They kept the bike busy through dinner. Well, needless to say, we passed the New Jersey team when they stopped to have their dinner. We kept riding until 9 pm PDT (12 midnight EDT). They never caught up and by then, we had built a 40-mile lead over the Alaskans so we stopped to party!

We learned a lot about ourselves, teamwork and sportsmanship during the event. Especially from the first place team from Santa Barbara. It turned out that our top rider, Dan,
was in fourth place in the individual rider’s competition, and only a few miles ahead of two of the Santa Barbara riders during the last hours of the competition. He was also only a few miles behind the third place rider (also from Santa Barbara). So our strategy was to continue to ride intermittently in order to keep the third place competitor riding, thereby preventing the fifth and sixth place riders from catching up (since Santa Barbara only had one CyberCycle). Unbeknownst to Dan, the lead riders for the Santa Barbara team had stopped riding in order to allow as many of the entire team’s riders to achieve 10 miles in order to get their “badges” and “T-shirt” for the competition. Their lead riders sacrificed their potential third and fourth-place individual rider finishes and Dan wound up in third place even though any one of those three riders could have easily passed him. What a great lesson in teamwork and sportsmanship!

Learn more about CyberCycle from our sister community, Fredericka Manor HERE.






Friday, January 6, 2017

Learning to Swim at 80

Credit: Getty Images
Tackling a lifelong to-do can be really enjoyable

By Louise Jackson for Next Avenue

Every Thursday night, I drive to the gym, wriggle into a swimsuit that does nothing to hide my bulging belly or my wrinkled, sagging underarms, put on swim goggles that make me look a bit like someone from outer space, grab my cane to help keep my balance while walking from the dressing room into the pool area and slowly ease down the steps into water smelling of chlorine.

I’m 80 years old and taking a swim class for the first time in my life.

How Do You Go Eight Decades Without Learning to Swim?

You’d think, given the description of my general appearance in one of today’s swimsuits, I’d be embarrassed to be seen at the pool. And I did think about that beforehand, but I looked around the women’s dressing room one day and realized I was in good company. People’s bodies come in all sizes and shapes and using my appearance as an excuse for opting out of an activity I really wanted to try seemed self-defeating. So, in spite of my misgivings, I paid the class fee.

If you grew up near a lake or a town with a swimming pool, or your parents swam, it may surprise you to learn I’ve never taken swimming lessons. But I grew up on a small ranch in Central Texas during an extreme, extended drought and all the swimming holes became wading pools.

Further, the cause of polio was yet unknown. We looked with fear at Life magazine photos showing long rows of children in iron lungs, unable to breathe on their own. The media warned parents about exposing their children to large groups in strange situations. Driving 20 miles each way, just so a child could learn to swim, was never even considered.

Better Late Than Never

After I became an adult, I watched with envy as others swam. I eventually taught myself to float and even to swim, after a fashion, but always wanted to do more, to be better. Finally, when my gym decided to offer adult swim lessons, I reminded myself of the old adage, “Better late than never,” and have just completed half the eight-week course.

To my surprise, even though I’m the oldest person in the class, I haven’t felt the least bit awkward and I’m doing pretty well in spite of some breathlessness due to A-fib. Everyone else has to struggle, too. We’re there because we want to learn to swim or swim more skillfully. It’s a new and demanding experience for each of us.

I’ve made friends with all sorts of people — young men who grew up in deserts, moms who want to swim with their children and a few younger seniors who, like me, hope to stay healthy as long as possible. One young woman even told me, “I want to be like you when I grow up!” (I think several bulges may have shrunk a bit on hearing those words!)

Feeling Sore — But It’s Worth It

One caveat if you’re thinking of following my lead: You may feel stiff and sore after the first several classes. That could be true even if, like me, you’re no stranger to gentle exercising like walking or Tai chi. Swimming demands the use of muscles in totally different ways.

Still, take heart. The aches don’t last and each session feels less demanding, as you build endurance.

For me, the water is no longer an awkward environment. My balance, slightly impaired by a small stroke, isn’t a problem in the pool. I look forward to learning new skills and getting better at the ones I’ve already learned.

Last week, we began the breast stroke. It used my leg muscles in different ways than the freestyle, and I’m stiff again. But that’s OK. It feels good to think I’m getting stronger and more supple with each new activity.

I figure, if you’re lucky, you get older. But aging doesn’t mean you should stop learning and staying in shape. Swimming is fun! I’ve already signed up for another eight lessons, beginning in the new year. It’s my Christmas present to myself.



© Twin Cities Public Television - 2016. All rights reserved.



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Wednesday, September 28, 2016

Every Day Should Be Falls Prevention Awareness Day

Falls are the leading cause of fatal and non-fatal injuries for older Americans. Falls threaten senior safety, independence, and generates enormous economic and personal costs. One in three seniors over the age of 65 will fall each year.

Front Porch Center for Innovation and Wellbeing and the Los Angeles Falls Prevention coalition remind you that through practical lifestyle adjustments, evidence-based fall prevention programs, and community partnerships, the chances of falls among seniors can be reduced. Here are some lifestyle tips and steps you can do to reduce your chances of falling:


Villa Gardens residents practice Tai Chi 
1. Exercise – Exercising regularly helps strengthen your muscle and improves your balance and gait. Tai Chi, for examples, is an effective exercise and studies have shown Tai Chi helps reduce falls in seniors by up to 45%.

2. Review your medication – Know the names of your medication and its doses. Ask yourself if the medication you are currently taking makes you dizzy or sleepy and if so, please consult with your doctor.

3. Get an eye exam - Have your eyes check at least once per year and update your lenses when needed.

4. Identify potential safety hazards around your home – “Red flags” around your house includes poorly lit stairways and walk ways, loose throw rugs, and electric wires in walking areas can serve as a trip hazard.

5. Make home modifications – When you do identify safety hazards in your home, make modifications such as adding grab rails or re-arranging furniture to make for wider walking spaces.

Are you at risk for falls? Take the 30-second Chair Rise to find out!

Older adults do not always report a fall or if they are losing their balance. Failure to do this increases the likelihood they may fall again. Thinking that it will not happen [again] is not the answer. If you are experiencing dizziness, difficulty with your balance or have had a fall prior - please report this to your physician. 

California has the largest number of seniors in the United States with more than 7.5 million individuals over 60 years of age. In Los Angeles County alone there are more than 1.1 million older adults over 60 years old.

Upcoming events:

Front Porch Center for Innovation and Wellbeing in collaboration with the Los Angeles Falls Prevention Coalition will host a Fall Prevention Series presenting on various topics via video conferencing. Health education video conferencing has been a longstanding program for the under-served seniors in Los Angeles and beyond through the Model e-Health Community for Aging (MeHCA) project. Through this the partnership, we have invited experts in their field to present the following topics pertaining to Fall Prevention:

- Medication Management presented by Bradley Williams, PharmD, CGP from University of Southern California, School of Pharmacy

- Safe Home Tips presented by Anat Louis, Psy.D. from Los Angeles Department of Aging

- Fall Risk Self-Assessment by Celeste Del Valle, MPH at Los Angeles County Department of Public Health and Los Angeles Fall Prevention Coalition

Interested in learning more information about Fall Prevention Series or about MeHCA? Please reach out Julie Santos, Project Specialist at JSANTOS@frontporch.net.

Interested in learning more about the Falls Prevention Coalition? Check out the Los Angeles Falls Prevention website. This resource will help seniors and their family identify and locate programs. For any questions, please reach out to Gretchen Swanson, DPT, MPH, Member of the Steering Committee, at info@lafallsprevention.org.

Thursday, August 18, 2016

Bringing The Olympics Home to Sunny View

By Alicia Estrada, wellness coordinator for Sunny View Retirement Community



As the wellness coordinator for Sunny View Retirement Community, part of my job is to encourage residents to be as physically independent as possible. This means taking a creative and innovative approach to life enrichment planning that encourages residents with different levels of independence and lifestyle preferences.

The Olympics couldn’t have come at a better time! This was the perfect moment to introduce a fun program that would challenge both residents and staff, without feeling too much like “exercise.” It was perfect! Why not bring the Olympics to Sunny View?

The day of the Games started off with opening ceremonies, including an inspiring speech from resident and 1996 Olympics torch bearer Gloria Burns. And then the games began! Residents and staff participated in a variety of competitions including golf, bowling, shooting hoops, croquet, bean bag toss and ping pong.

What many people do not realize is that you don’t need to be in the gym every day to stay strong and healthy. Often activities that we love and enjoy doing are the best types of exercise because they are the easiest things to incorporate into our routine. 

The games also challenged our balance: a complicated function that forces us to involve different body systems including sensory, vestibular, and proprioceptors. One of the things that we try to address in our wellness program at Sunny View is “fall prevention,” so sports that use balance and stretching are particularly helpful.

Hosting a Senior Olympics at Sunny View was a great way to make our community aware of how important it is to stay physically active. Many residents approached me after the event and asked about starting a regular exercise program and both residents and staff have not stopped talking about how much fun they had.

A big thank you to all our Sunny View team members and volunteers from Hands On Bay Area (HOBA) and Walmart who helped to make this event a success. We couldn’t have done it without you!

Looking forward to the 2017 Games already!


Wednesday, August 17, 2016

Resident Voices: An Olympian Among Us!

2016 Senior Olympic Trials: Piece of Cake
By Kay Murphy, Resident at Claremont Manor Retirement Community 

So you think you were a swimmer ... back in the day? Well, good for you, but our own
John Abbe is currently swimming and cycling and winning awards in the process. On June 5th, John joined hundreds of senior athletes participating in the Pasadena Senior Games held at some 30 venues through-out LA County between June 4 through 26.

John competed at the Rose Bowl Aquatics Center, built as the official swimming venue for the 1984 Los Angeles Olympics, and won three medals, first place in both the 25 yard and 50 yard freestyle and third place in the 50-meter freestyle. 2016 is a qualifying year for the National Senior Games which will be held in Birmingham, Alabama June 2- June 15, 2017. John does not plan to participate in Alabama - too far to cycle, no doubt.

John was accompanied by his own private cheering section, which consisted of 25 volunteers who were employees and family members from Front Porch Home Office and Front Porch residential communities (Kingsley Manor and Villa Gardens as well as from Front Porch partner CARING Housing Ministries). Front Porch has been a sponsor and volunteer staff participant in the California Senior Games for several years.

John keeps in shape by swimming at The Claremont Club and a daily round trip trek of almost a mile on his bicycle. He participated in many cycling events over the years and has actually cycled the route of the Tour de France, though not in competition. He worked for the State of California in a variety of management positions from San Diego to Sacramento where he and wife Carol eventually made their home for some 47 years before moving to Claremont Manor a year ago.

One final note includes the ages of the senior athletes. Most are 50-60 and 70 years old. They have a category for participants who are between 80-85, but they don't actually have a category for athletes above that age. This is unfortunate since our Olympian, John Abbe, topped off his 2016 Olympic achievements by celebrating his 89th birthday on June 29. Happy Birthday, John!

Thursday, February 25, 2016

8 Secrets of People Who Exercise Regularly


By Linda Melone, CSCS for Next Avenue


Credit: Thinkstock

I began working out 35 years ago, at the tender age of 21, and have never stopped. During that time, I’ve seen leg warmers come and (thankfully) go; tried Pilates, cycling and yoga and worked as a personal trainer for 15 of those years.

I don’t recall taking more than a week off at any given time. Exercise has simply become something I do, as much as showering and brushing my teeth. I don’t think about it, I just do it.

But when I began training clients in 1995, I quickly noticed a trend: Most people quit exercising within months of starting. They’d lose their motivation for one reason or another and it was over. The American College of Sports Medicine (ACSM) backs up my observation: 25 to 35 percent of adult exercisers stop working out within two to five months of starting.

So I asked several top trainers and other people who exercise regularly how they’ve kept going through the years and what advice they could offer others. Here are our tips, starting with my personal favorite. I hope they’ll help you stick to your workouts for years to come.

1. Get exercise done first


By that I mean: exercise first thing in the morning. My early morning clients were always the most consistent and dedicated. You’ll have too many excuses to skip working out by the end of the day and you’ll likely be fatigued by then. At 6 a.m., the phone isn’t ringing yet.

2. See the glass as half full
Take the focus off what you lose by exercising (like maybe your couch potato time) and look at all the things you gain, says Tom Holland, Ironman triathlete and author of Beat the Gym. “You can get discouraged by setting unrealistic expectations, such as quick weight-loss goals, for example. But mood boost, gaining functional strength [the type that enables you to perform everyday tasks with ease] and easing pain [studies show that exercises help ease joint pain] can be great motivators.”

3. Make do with the time you have

Don’t wait to have a free hour. “Short workouts and staying active throughout the day count towards calorie burning,” says Holland. “Truly fit people move around all day long. I’ll do a set of push-ups or squats during the day when I get a minute. It all adds up.” Calorie-burning known as NEAT (Non-Exercise Activity Thermogenesis) refers to calories you burn doing small activities during the day. Fidgeting, getting up and down for water or to use the bathroom all count towards weight maintenance.

4. Get out

“I think it’s important to get out of the house,” says Richard Moore, 57, a 40+ year veteran of weight training and gym member, and president of Coldwell Banker Platinum Properties, Irvine, Calif. “I have equipment at home, but find it hard to get motivated.”

Moore hits the gym at 5 a.m. most days and does a 35-mile bike ride with a friend Sunday mornings. “It’s a bit of an obsession. I can’t imagine myself not doing lifting weights,” Moore adds.

His best tip? Take out your workout clothes the night before so you don’t have to think about what to wear when you get up. It could be the difference between working out and going back to bed.

5. Imagine the future


Picture yourself years from now, says Mark Nutting, 58, co-owner of Jiva Fitness, Easton, Pa. “When you reach 50 years old, you potentially have another 50 in front of you. Ask yourself: What are those years going to look like? Will they be filled with new activities that challenge you and keep you engaged in life or will they be years of disability, walkers and caretakers?” If you envision the former, you’ll be sure to keep up your fitness. Adds Nutting: “Ask yourself, ‘What would happen if I stopped?'”

6. Keep up appearances

Both Moore and Nutting admit that vanity also keeps them going. “You not only look better, but working out increases your self-confidence and makes you feel better about yourself,” says Moore. Nutting agrees: “It’s our pride in ourselves. Vanity is not a bad thing. I own it.”

7. Cut yourself slack


Mix in easier workouts along with tough ones. “I used to hate running,” admits Alison Heiling, fitness and motivation coach for AcaciaTv. “But I’ve been doing it regularly for nearly 10 years now.” Her secret: “I always have at least one workout each week at an effort, intensity and duration I enjoy. Pushing hard for progress is great, but who cares if you’re feeling overworked all the time?” It’s about balance.

8. Expect your motivations to shift over time

“As someone in her 50s, I can tell you that my inspiration has changed over the years,” says Lisa Wheeler, star of the Weight Watchers: 7 Day Tone & Burn DVD. “I adapt to what excites me now. As long as I am staying physical, paying attention to my mobility and stability and finding the joy of movement, I am good to go!”

Whatever brings you joy and helps you build community with your fellow exercisers is what will keep you coming back, she adds.

In the end, exercise is a matter of finding pleasure either within the activity itself or realizing the benefits to your body and mind. The best way to avoid starting over? Don’t ever stop.



© Twin Cities Public Television - 2016. All rights reserved.



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Friday, August 28, 2015

Weight Training After 50: What You Need to Know

How often to train, what equipment to use – 6 tips to buff up safely

 
weight-training-after-50-what-you-need-to-know_0-300x194.jpg
Thinkstock


It’s easy enough to go for a walk or bike ride without professional instruction, but figuring out the weight training landscape can be a challenge. How much weight should you lift? How many repetitions and sets are best to help you achieve your goals?

Although it’s tempting to skip it altogether, many documented benefits of weight training after 50 make it a good idea to stick with it. Otherwise you risk losing muscle (called sarcopenia) as you age, for one. This slows your metabolism (muscle burns calories at rest) and increases risk of falls.

Plus, upon turning 50, women in particular have key health concerns, making exercise as important, if not more so, than in previous years, says Michele Olson, Ph.D., professor of exercise science at Auburn University at Montgomery, Ala.

“At mid-life, a woman’s risk of heart disease parallels that of men. Also, hormonal changes can rapidly incite the deterioration of bone density, an increase in belly fat, and the loss of calorie-burning muscle tissue,” she says. Weight training helps with strengthening bones, adding muscle and therefore burning fat.

Of course, men also benefit. A study by Harvard School of Public Health showed that healthy men who worked out with weights for 20 minutes daily experienced less of an increase in age-related belly fat compared with men who spent the same amount of time doing aerobic activities.

Here are the most common questions about weight training at mid-life and how to get started. Seek exercise instruction from qualified, credentialed instructors for personal recommendations. (The following advice pertains to healthy adults without any medical conditions. Check with your health care provider before starting any new activity or exercise program.)


1. How much weight should I use?

Determining the amount of weight you should lift depends on the number of repetitions you can do properly, according to the American College of Sports Medicine (ACSM) guidelines. In general, you want to work with a weight you can lift properly for eight to 15 reps, says Irv Rubenstein, Ph.D., exercise physiologist and founder of S.T.E.P.S., a science-based fitness facility in Nashville, Tenn.


“An exception may be rehab exercises (for instance, those "prescribed" by a physical therapist to alleviate a particular problem),” he says. “And many folks over 60 do not like to strain, and that’s OK.” Rubenstein suggests building reps up to 20 or so until you’re comfortable, and then gradually increasing the resistance and again building up the number of reps.


2. How many sets and reps are best?

Traditional weight training for optimal strength goals involves three to five sets of eight to 12 reps, but “that’s a rare goal for boomers,” Rubenstein says. Plus, spine and knee problems can occur when working with heavy resistance. A safer and more practical idea is to do a variety of exercises and multiple sets that engage the same muscles, Rubenstein says.


“For example, instead of three sets of straight biceps curls, do a set or two of pulldowns (which targets back muscles and biceps), then do a set of biceps curls with a squat or lunge,” he says. So a total of three sets of exercises targeting the same basic set of muscles for eight to 15 reps works best for most people.


3. How often should I weight train? Can I work out on back-to-back days?

Beginners benefit from twice-a-week training, at least for the first month or two, Rubenstein says. “After that, three to four times a week can be done if the goals warrant it.”

Weight training workouts usually require a day’s rest in between to allow muscles to recover; the National Strength and Conditioning Association (NSCA) recommends allowing 48 to 72 hours of recovery time between exercise sessions. However, if you want to train daily, spread out the muscle groups and body parts on different days, Rubenstein says. For example, do a chest workout one day and arms another, etc.


4. How do I know when it’s time to increase resistance?

Again, it depends on your needs, Rubenstein says. “In general, once you can lift a weight properly without pain 15 to 20 times you can add weight.”

Increase weight for larger muscle groups, such as legs, 10 percent at a time but only raise resistance 5 percent for smaller muscles, like arms and shoulders.

5. What’s best: tubing, dumbbells, kettlebells or other resistance?

Any of these modalities work, as long as the resistance is appropriate for the muscle groups and the person’s ability to control it, Rubenstein says.

For example, a dumbbell chest press (lying on your back, pushing weights overhead) works the same muscles as a tubing chest press (you stand, fitness tubing anchored in a door hinge, and press handles in towards the center) but the tubing version may be easier to control for novices. Try a few different resistance methods to find one that suits you best.


You will likely need training first for a type of workout you've never done before. For instance, no one should just start swinging kettlebells without understanding the control that's required for them to be effective. Also, if the last time you lifted was in 1979, you should seek out instruction.


6. Any other tips I need to know?


Stretching should be done only after muscles are warmed up or at the end of your weight workout. Foam rolling also benefits muscles after and before a workout to ease muscle soreness and speed recovery.



Copyright© 2015 Next Avenue, a division of Twin Cities Public Television, Inc.
 
 
 
 
 
 
 
Front Porch is a not-for-profit support system for a family of companies that serve individuals and families through full-service retirement, active adult communities, and affordable housing communities.
 
More information is available at www.frontporch.net.
 



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Monday, June 22, 2015

Maintaining Your Independence

By Peggy Buchanan and Maddie Kong, Vista del Monte Retirement Community Fitness, Aquatics and Physical Therapy

Summertime is here and with that comes many celebrations: graduations, summer vacations, backyard barbeques, and of course, Independence Day. While the parades and fireworks are traditionally reserved for the Fourth of July, the staff at the Fitness and Aquatic Center believe that you can achieve and celebrate your independence all year long by adding more walking to your daily routine.


Walking is a comprehensive way to help maintain your independence, and the benefits can be seen with even the smallest additions to your daily routine. Walking will keep your heart, bones, and muscles strong, and your brain healthy. Walking increases oxygen to your brain, helping to prevent dementia. In addition, walking can improve your mood by increasing BDNF, “brain fertilizer”, and endorphins, “feel good hormones”.

Regular walking can also help decrease joint pain by as much as 30% from arthritis. Finally, regular walking can lower your risk for cancer and diabetes. The NIH-AARP Diet and Health Study, which tracked 150,000 people, showed that those who walked more were more likely to live longer and maintain a higher quality of life.

Vista del Monte is a wonderful place to walk and can be done on your own schedule! Most all the walking areas are level, surrounded by beautiful scenery and lots of fresh air!

 A few tips to incorporate more walking into your routine:


1) Start with “baby steps” and set a distance or timed goal that you are willing to increase on a regular basis. 


2) Walk before or after a meal. That’s easy to do if you set a goal to walk to and from the dining room.


3) Walk with a friend. Company is more fun and creates accountability.


4) Walk tall, not small: check your posture and keep your center of gravity over your base of support. If using a walker, walk between the handle bars and as close as safely possible to the seat.


5) If you use an electric cart, use it as little as possible and set a walking goal to counter balance the sit-time.


Make every day in July and all year long for that matter, a celebration of your independence. Go on a walk and know that you are benefitting your overall health and well-being!

Peggy Buchanan is the Coordinator of Vitality and Wellness Programming for Front Porch and serves as the director of fitness, aquatics and physical therapy at Front Porch’s Vista del Monte Retirement Community. Madeline Kong is the fitness specialist at Vista del Monte Retirement Community, where she teaches balance and strength. Front Porch is a not-for-profit organization, based in Glendale, California, that serves individuals and families through full-service retirement, active adult communities, affordable housing communities, and related management and development services.